6-Week Postpartum Program


Reconnect to your core and pelvic floor using this 6-week postpartum program. Each workout can be done in 15 minutes or less with minimal equipment.


Pregnancy, labor and delivery take your body through a lot of changes that should be considered when it comes to exercise, but often times people don’t know where to start. During my second pregnancy, I enrolled in a pregnancy and postpartum athleticism course and used the principles I learned to write and follow this protocol in my early postpartum days.

This program is 6 weeks long and designed to rehab your core and pelvic floor prior to your return to exercise, but can be done anytime in the postpartum period once you are feeling ready. We focus on breathing techniques and slow, intentional movements to rebuild connection to your core and pelvic floor after the strain they have endured.

One on one coaching is not included in this program, but you will receive a guide with additional tips and recommendations. All you need for equipment is the free app True Coach as well as a yoga block or squishy ball and you can follow along at your own pace.

Generally, this program can be done with diastasis recti and is safe for c-section mamas as well, but see the note below.

Please note that this is not medical advice and you should consult your care team prior to beginning any movements. I also strongly recommend seeing a pelvic floor PT during your pregnancy and postpartum journey for more personalized instruction.


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